Shortcut To Size: Phase 1, Week 3, Day 15

Week 3, microcycle 3 brings lower reps and even heavier weight. This week, you'll be heaving 6-8 reps on each set of your major exercises. If you've never lifted this heavy, take some extra time -- and use extra caution -- when choosing the right weight. You should be able to add another 5-10 pounds to last week's numbers.

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until failure again.

Warm-up Sets:
Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

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I created an "unofficial" group on facebook intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!

I've started this program slevens9th. Is there anything I need to for inclusion with you guys "unofficial group"? Or do I need to just go to FB and like the page? Or ask for acceptance in the group?? I'll probably do it later today.

I must admit I got used to my old rutine and i hit my plateau like some other people do. After I began this work out I had my doubts, in particually when I began the 3rd week (not a fan of drop sets) like i said before i had my doubts, after today no more. While I was doing the drop sets for bench press...I felt my whole chest rippen apart (expanding like GOKU visual image I got hahaha) I was like hell yeah... my chest and arms felt bloody good.. let them explode. "No pain no gain "

This is my third week on the "Shortcut To Size" program. First week man was I extremely sore. Seeing the rest days was the best thing that happened to me. Now in the third week I'm so glad that I pushed through and kept going. I'm starting to see and feel the results of this plan. I must say it seems to have some grounds of validity on it's claim of helping you to achieve size. "Ready for the 3rd Week"

Stoppani is the man. This workout routine is incredible, i am on the third week in and i have noticed huge improvements in all areas, but especially my legs and calves... Leg day was brutal today! Ready for those two rest days... haha. 5/5 stars

I just started my 3rd week of this program. I didn't use to spend that much time in the gym, but I am kind of enjoying it. I think the main reason why I have been able to do my workouts and finish my routines is mostly because of the amount of calories he recommends we consume

A would just wanna ask if anyone here tried supper setting some of the exercise on this Shortcut to Size Program? I really need to cut out my. I do most routine for 1 hour with a rest phase of 30-45 seconds (rest-pause is 15 sec). I also included 1 additional exercise for major muscle part like back, chest and shouler/traps. If someone tried supersets here in this program please i will be glad to hear the feedback.

Sometimes I print the PDFs of these and the some of the excercises are different than what it says on the videos... Also sometimes the videos are different too. Like today day 1 week 3 it says reverse grip incline dumbbell press???